2-Day Healthy Eating Meal Plan

healthy meals in a collage

Our 2-Day Healthy Eating Meal Plan has been designed to kick-start your nutritional health and will result in increased and steady energy throughout the day, improved gut health, hormone balance, and weight loss.

A Healthy Approach

For two decades, we have refined and evolved our approach to nutrition at our award-winning health retreat. We treat food as fuel, consuming the right ingredients at the right times to ensure a high metabolic rate, balanced blood sugar levels (energy levels), reduced inflammation, and a healthy, detoxified gut and microbiome. Our approach also produces secondary benefits such as improved sleep, reduced cortisol (stress hormone) levels, enhanced fitness, and a stronger immune system.

Our meals are properly portioned, with each day’s plan starting at 1,200 calories for women and 1,500 for men. Each meal is what we call a Superplate—an optimal combination of proteins, carbs, vegetables, and fats that evolves throughout the day dependent upon our energy needs. The ingredients we use are packed full of nutrients, antioxidants, minerals, and vitamins, and we avoid inflammatory foods.

We eat 6 times a day for 12 hours, and then fast (Intermittent Fasting) for 12 hours, optimizing both our metabolism and natural healing functions. Three primary meals are consumed each day, the traditional breakfast, lunch, and dinner, along with two snacks and a morning smoothie which is consumed immediately upon waking. Two-thirds of your calories are consumed in the first 9 hours of your waking day, providing ample fuel to your brain and body when it needs it, but allowing your metabolism to taper off as you become less active, promoting better sleep.

2-Day healthy eating meal plan

This healthy eating meal plan has been designed to maximize nutritional value and flavor while reducing waste and cooking time. Ingredients are batch-cooked to save you time and repurposed across multiple meals to shrink your shopping list.

The result is a meal plan that will help you produce amazingly delicious, healthy, and beautiful food while dramatically improving your health, increasing your energy, reducing your weight, and saving you a bunch of time.

Dinner #1 – Roasted Turkey Breast with Chimichurri, Roasted Yams, and Green Beans Amandine

This ode to thanksgiving kicks off our meal plan, and rightfully so. Not only will you prepare a full dinner with this recipe, you will also batch cook your turkey and yams to use in tomorrow’s breakfast and lunch. These kinds of efficiencies are what allow this meal plan to be full of chef-level recipes but easily prepared by the every-day cook.

 

Morning-SmoothieBreak-the-fast Energizing Morning Smoothie

This smoothie is not your breakfast, it is actually consumed immediately upon waking, a full hour before your actual breakfast. That is why this is called a break-the-fast smoothie, as it breaks your overnight fast and ignites your metabolism immediately upon waking. You will have this both mornings. The recipe is for two servings so store the second half for day 2.

 

Breakfast Day 1 – Yam Pancake with Poached Egg, Avocado, & Salsa

This breakfast reuses yams cooked last night to make preparation quick and easy. Topped with poached eggs to add protein, it’s a balanced, healthy way to start your day.

 

Lunch Day 1 – Green Bean & Tomato Salad with Chimichurri Vinaigrette & Roast Turkey

This healthy and light lunch repurposes the turkey and green beans you cooked last night, and takes less than 5 minutes to prepare.

 

Dinner #2 – Moroccan Spiced Beef with Roasted Butternut Squash & Baby Spinach Salad with Hemp Seed Tahini Dressing

Explore new tastebuds with this healthy and delicious dinner dish inspired by the flavors of exotic Morocco.

Pro Tip: Prepare your lunch for tomorrow, Curried Butternut Squash Lentil Soup, at the same time as this dish using this combined recipe. These recipes use a lot of the same ingredients, so preparing the dishes at the same time will save you a lot of time tomorrow!

 

Breakfast Day #2 – Avocado Tahini Toast

Avocado toast like you’ve never experienced it. This recipe uses sprouted grain bread, tahini, and grape tomatoes to compliment the avocado, resulting in a simple, quick, and healthy breakfast you’re sure to keep making long after these two days are over. Don’t forget to have your Energizing Morning Smoothie upon waking!

 

Lunch Day #2 – Curried Butternut Squash Lentil Soup

This flavor packed, protein rich soup is plant-based, shows you that a well balanced, delicious meal does not always need a meat component. Add a dollop of greek yogurt right before serving, if you’d like to increase the protein and creaminess of this soup.

Pro tip: Cook this soup at the same time as your Moroccan Spiced Beef. They are designed to be cooked together as they use similar ingredients. Then, for lunch today, your work is already done! All you need to do is heat up a portion and enjoy!

Snacks

With this meal plan, you eat two snacks each day. These snacks are balanced between carb and protein, portioned correctly, and timed perfectly to ensure your energy levels stay elevated all day long and you avoid any crashes! You can see what the snacks are and when to eat them on the meal plan timing chart below.

Meal Plan Timing

When you eat is just as important as what you eat when it comes to your health. Eating a 2,000 calorie meal right before bed will be used (and stored) much differently than a 2,000 calorie meal upon waking. Follow this cheat sheet for when to eat your meals as well as an easy way to click through to the recipes.

 

Shopping List

This plan has been optimized to reduce ingredients through batch cooking and repurposing, and most ingredients are vegetables.

When shopping, you are always presented with a choice between conventional and organic. And now, you are presented with additional options like free-range and grass-fed. We always recommend choosing organic, sustainably-grown ingredients from a local farm. These ingredients have less toxins from fertilizers, pesticides, and herbicides, and have more nutrients from healthy soil. While these ingredients are often more expensive, they give your body much-needed nutrients and offer you the best chance of living a long, healthy, and happy life—something hard to put a price tag on.

 

Cook these meals alongside our chef and nutritionist

If these meals intimidate you, consider joining one of our new Basecamp weekend retreats, where you can cook these meals alongside our chef and nutritionist! From Friday afternoon through Sunday, our expert team, including our chef, nutritionist, yoga instructor, kinesiologist, and program director, will guide you through an immersive program specifically designed—and proven—to dramatically improve your health physically, mentally, and emotionally. Through proper nutrition, movement, nature immersion, and more, you’ll spend the weekend reversing the effects of aging, stress, and overworking, and emerge feeling refreshed, recharged, and back on track. The weekend is an incredibly efficient way to reset your health and a wonderful opportunity to change your habits in your own environment.

woman cooking in front of her laptop

Cook alongside Chef Jillian and Nutritionist Jenn at our Basecamp weekend retreats


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below: